Have you been in a calorie deficit but feel like you have plateaued and are not sure what to do?
While calories in and calories out is a simple concept, our bodies are a bit more complex. First, we want to make sure you are actually in a deficit. (Being, you are utilising more energy than you are consuming)
Keeping a consistent routine as well as tracking and measuring your food accurately are both important factors to know for certain.
If you are positive you are deficit, but you’re still not losing weight, check out the below!
Number 1
Aim for consistency:
To make sure you are actually in a deficit you need to track your food and keep all variables consistent.
Consistency is not just for one day, but you need to be consistent as an average across the week. If you are in a deficit for 4/7 days and then eat in excess for 3/7, you are very likely in a calorie surplus!
Stick to your training plan and make sure you are getting those steps in.
It’s hard to know if you are in a deficit if one week you are doing one thing, and the next something different.
Click the link below for some more consistency bombs!
Number 2
Realise you could be losing fat while putting on muscle mass so the scale isn't moving:
If you are strength training, you are very likely putting on muscle mass, this is good!
More muscle mass, burns more calories!
The scale doesn’t tell the whole truth, and hormones and water balance is a real thing!
Progress photos and taking measurements are super important to track actual progress!
Number 3
Make sure your daily movement across the day is high!
Don’t be too quick to reduce your calories further, first make sure your daily movement is consistently up across the week!
We don’t mean adding in extra cardio sessions, we mean make sure you are hitting your steps in consistently across the week. Doing 10 000 steps when you go to work but only 1000 on the weekend when you're home, does not mean you will be in a deficit as an average for the week.
It’s better to keep your movement up across the day, then trying to cram it all in the eve.
Number 4
Prioritise sleep!:
Sleep is KING! adequate sleep supports healthy metabolic rate.
Lack of sleep can disrupt your insulin sensitivity and glucose metabolism, making fat loss harder.
Sleep also helps balance your hormones, especially the ones that help control hunger and indicate fullness.
Better sleep helps get results and also keeps you mentally strong well in deficit!
Number 5
Enter a maintenance period!:
How long have you been in a deficit for ?
If it's been longer than 3 months, you should consider a maintenance phase. Your body adapts to what you do to it
If you have been consistently reducing calories without losing weight, it’s a sign that your body is no longer responding to the deficit. Eating more calories can help regulate your metabolism making it more responsive when you enter a deficit again⠀⠀⠀⠀⠀⠀⠀
Remember, staying in a deficit for too long has its consequences. Moreover, you have to listen to your body. If your body is not in an optimal state (you have poor sleep quality, your digestion is a mess, you’re struggling to manage stress, etc.) fat loss is going to be difficult.
Prioritise your health in all aspects, and weight loss will become A LOT simpler.
If you need help, hit the link below! We would love to support you on your journey!
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